5 Of My "Ultimate" Exercises For A More Durable Core

Here are 5 of my go-to exercises for a more durable core. All of these exercises require very little equipment, so they are great for both home and gym workouts!

#1) Band Resisted Reverse Hypers

This exercise strengthens the posterior core muscles and glutes.

Coaching Tips:

Anchor a resistance band under a secure surface, and place the band around the back of your ankles.

Get into a prone position on your couch (or another stable surface). Your hip crease should be towards the edge of the surface. Figure out what position works and feels best for you.

Your head, torso and hips should be in a stacked position. Fully extend your knees, contract your quadriceps, and keep your legs and feet together.

Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine).

Now with complete control, and while keeping your knees, ankles, and feet in a fixed position, use your glutes and posterior core muscles and lift your hips and legs so your legs are roughly parallel to the floor.

Avoid excessively arching your lower back, and move very smoothly. In the top position, pause for a count and really contract your glutes and posterior core muscles.

For the duration of the exercise, your head, torso and hips should remain in a stacked position. Do not allow your lower back to hyperextend (a slight extension is ok), excessively round, or flex laterally, ribcage to flare, or torso, spine or hips to rotate.

For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine).

In terms of breathing, do what works and feels best for you.

#2) Straddle Hold

This exercise strengthens the hip flexors, and is so much tougher than it looks. Start off doing this exercise with the yoga blocks flat (or use objects of a similar height).

Coaching Tips:

Sit on the floor, fully extend both of your knees, and point your feet away from you (plantarflex). Your head, torso and hips should be in a stacked position.

Place one object on the outside of each lower leg.

Place your hands so they are on the inside of your thighs, and lightly rest your fingers on the floor.

While keeping your knees fully extended and feet plantarflexed, lift your legs so they are above the objects and hold.

For the duration of the exercise, do not allow your legs or feet to strike the objects or the floor.

For the duration of the exercise, your head, torso and hips should remain in a stacked position. Do not allow your lower back to hyperextend or flex laterally, ribcage to flare, torso, spine or hips to rotate, or weight to shift from hip to hip. Some minor spinal flexion is ok.

For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine).

In terms of breathing, do what works and feels best for you.

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#3) Dead Bugs With Isometric Adductor Press

This exercise improves lumbo-pelvic stability, and strengthens the adductors.

Coaching Tips:

Lie on your back on the floor. Your head, torso and hips should be in a stacked position.

Bend one knee to approximately 90 degrees. On this side, press your inner thigh (just above your knee) into a yoga block, and press the hand that is on the opposite side of your body into the yoga block. When you do this you should really feel your adductors. Maintain this press for the duration of the exercise.

On the other side, fully extend your knee and maintain this position for the duration of the exercise, or keep your knee bent at 90 degrees. For most individuals, I recommend keeping the knee bent.

Extend your other arm so it’s vertical and in line with your armpit.

Before each rep, take a deep breath in (360 degrees of air around your spine), and tuck your ribs towards your hips (close the space in your midsection).

Now contract your core muscles, steadily exhale through your mouth, slowly lower your leg and opposite arm towards the floor, and to a range where you are able to maintain proper form.

Gain a moment of control, and then return your arm and leg to the starting position.

When you return to the starting position pause and do a proper reset. Most people rush and do not do a proper reset, and this makes the exercise quite ineffective.

For the duration of the exercise, your head, torso and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, or hips to leave the floor.

#4) Long Lever Isometric Copenhagen Side Plank + Band Resisted Psoas Marches

This exercise strengthens the adductors and hip flexors, improves lumbo-pelvic stability, and shoulder and scapular stability.⁣

Coaching Tips:

Place a resistance band around your forefeet.

Fully extend your knee and place your ankle and foot on a stable elevated surface. If this fully extended position bothers your knee/any other part of your body, opt for the bent leg variation (your knee should be bent to 90 degrees, and your knee, lower leg and foot should be on the surface).

If you do this, the band will need to be placed above your knees.

Get into a side plank position from your forearm and ankle/foot. Your shoulder should be above your elbow.

Now use your adductors and press your body away from the surface and towards the ceiling. Maintain this press for the duration of the exercise.

While remaining in a fixed position, perform psoas marches on your other side.

For the duration of the exercise, pay attention to your supporting arm. Push away from the floor and protract your shoulder blade (move it away from your spine and around the ribcage). Do not mindlessly hang out.

For the duration of the exercise, your body should remain in a straight line from your head to foot. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, or hips to pike or collapse.

For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine).

In terms of breathing, do what works and feels best for you.

#5) Bird Dogs + Band Resistance

This exercise improves lumbo-pelvic stability, shoulder and scapular stability (and controlled mobility on the moving side), and strengthens the glutes.

Coaching Tips:

Place a resistance band around your forefeet.

Get on your hands and knees. Your head, torso and hips should be in a stacked position, and thighs in a vertical position.

Place your hands so they are underneath your shoulders. Spread your fingers, and pretend you are suctioning or screwing your hands and fingers to the floor.

Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and tuck your ribs towards your hips (close the space in your midsection).

Now lead with your heel and extend one leg backwards, and simultaneously reach forward with your opposite arm.

Pause for a count when you are in this extended position, and really squeeze your glutes.

Return your arm and leg to the starting position. You may either alternate sides, or you may perform all of the reps on one side before switching sides.

Do not lift your arm or leg too high as this can cause your spine to hyperextend. Parallel to the floor (or slightly lower) is a good benchmark.

Your extending arm and leg should remain close to the midline of your body.

Pay attention to your supporting side. For the duration of the exercise, press your body away from the floor and protract your shoulder blade (move it away from your spine and around your ribcage). Do not mindlessly hang out.

When you return to the starting position, pause and do a proper reset. Most people rush and do not do a proper reset, and this makes the exercise quite ineffective.

For the duration of the exercise, your head, torso and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, hips to pike or collapse, or weight to shift from knee to knee.